This modified burpee works out most of the body

5) Get into a high plank/push-up position, ensuring your wrists are aligned below your shoulders and the abdominal muscles are engaged. Your body must be in a straight line, without the butt curving over or hips drooping under. If getting to this position is already challenging, you can inch your hands back and return to the starting position. Do as many as you can, in the speed that is comfortable for your level of fitness.

We're constantly rushing for time – 24 hours in a day is simply not enough, right?

If you are still in the workforce and have plenty of time to indulge in different activities while having time to eat well, rest and recuperate, I take my hat off to you.

In a day of endless distraction and diversion, there is no greater remedy for our clouded heads and hectic lives than fresh air, exercise, good nutrition, and of course, alone time to do some breathwork or meditation.

Now, if there’s one exercise to work the whole body in a short time, it’s probably the burpee.

It’s the ultimate strength-boosting full-body exercise because it scorches fat, revs up your metabolism and gets you conditioned quickly.

The traditional three-part exercise combines a squat, a push-up and a jump.

This dynamic exercise targets multiple muscle groups, including the chest, shoulders, triceps, abdominals, quadriceps, gluteals and hamstrings.

It works your cardiovascular endurance and strength.

However, not everyone likes doing burpees, because they’re tiring and can lead to injuries if not performed correctly.

The evil instructor in me would punish my dance students with a series of burpees if they were late for class, even by a minute, and that’s when the groaning and moaning would reverberate throughout the building!

But they do them anyway.

As I get older and since I’m no longer teaching at the tertiary level, I’ve become a little bit kinder to my students, especially the older ones.

So I’ve modified the exercise, which still works all the major muscle groups and gives you a good sweat.

There are no jumps and you can start off slow.

The key is to keep your alignment in check and when the going gets tough, stop.

Be sure to warm up first because the optional step six can be challenging and you don’t want to pull a hip muscle.

Aim for five repetitions daily and gauge your progress.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email [e-mail]. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.